If you think that meditation is something that only Buddhist monks or people with a quiet life can do, you are (fortunately) wrong. Anyone from young to old can start meditating and experience the countless benefits for both health and well-being through simple, daily meditation practice.
The benefits of meditation are enormous. For starters, meditation can lower blood pressure, as well as cortisol (a stress hormone) and cholesterol; increase your creativity; reduce fears; and strengthen your immune system.
earlier research found that meditators produced significantly more antibodies to a flu vaccine than non-meditators. The same study also found that those who meditated were calmer and had a more positive emotional state. Isn't that a good reason to start meditating?
Why should you start meditating?
Most people who try meditation for the first time have a very specific goal: to reduce stress. And it's a great tool for that. The bonus is that the peace you experience seeps through to other times of your day.
Before you know it, you will notice that you have a greater, more natural sense of balance, live more in the present and experience more compassion for yourself and others. Over time, you may find that you see the "big picture" of your life more clearly and can make better decisions about the way you organize your life.
Meditation can also help you connect with your spiritual side and experience a higher power once you are open to it.
start to meditate by first learning one simple technique and making it your own by practicing it every day. There is no right or wrong way to do it: what works for you is the meditation method you want to return to over and over again.
Tips to help you start meditating
Did you know that by spending a little time preparing for your meditation, you can have a deeper experience in meditation? The question 'how to meditate' and especially 'how to meditate at home' becomes easier when you prepare for it.
Here are some meditation tips for beginners to prepare for your meditation at home.
Choose a suitable time to start meditating
Meditation is essentially relaxation time, so you should be able to do it completely at your leisure. Pick a time when you know you are unlikely to be disturbed and are free to relax and enjoy yourself.
The hours of sunrise and sunset, while nature transitions between day and night, are also ideal for the practice of meditation. At home, you will probably also find these times of the day to be quiet, which will help you in your meditation.
Choose a quiet place
As well as an appropriate time and time of day, choose a place where you are unlikely to be disturbed.
A calm and peaceful environment can make the meditation experience for a beginner more enjoyable and relaxing.
Try to start meditating on a relatively empty stomach
A good time to meditate at home – or in the office – is before you eat.
After eating, you can fall asleep more easily while meditating. However, don't force yourself to meditate if you are absolutely very hungry.
You will find it difficult because of hunger cramps or you may even think about food all the time! In this case, it is best to start meditating about two hours after you have eaten.
Start meditating with a few warm-ups
A few warm-up or sukshma yoga exercises before you start meditating will help improve circulation, reduce sluggishness and restlessness, and lighten the body.
This is a very important step in your "how to start meditating" list, as it will allow you to sit steady for a longer period of time.
Sit in a comfortable position
Your attitude also makes a difference. Make sure you are relaxed, comfortable and stable. Sit up straight with your spine erect; keep your shoulders and neck relaxed throughout the process and preferably closed your eyes.
That you should sit in lotus position (padmasana) to start meditating properly is a common myth of meditation.
Put a soft smile on your face
You will see the difference! A gentle smile keeps you relaxed, peaceful and often greatly enhances your meditation experience.
Take a few deep breaths
This makes for a good preparation to start meditating and an easier meditation. Taking a deep breath and doing some nadi shodhan pranayama before you start meditating is always a good idea.
It also helps stabilize the rhythm of the breath and leads the mind into a peaceful meditative state.
Open your eyes slowly and gently
As you approach the end of the meditation, do not rush to open your eyes and get moving. Open your eyes very slowly and gradually and take the time to become aware of yourself and your surroundings.
Finally about starting to meditate
Meditating can be an accessible form of relaxation, centering, and self-examination, even if your mind is working overtime every minute of the day.
With a few simple adjustments, you can easily start meditating and you just might find the perfect meditation method and approach for you!
Sources ao ArtofLiving (link), Healthline (link), shape (link), ZenHabits (link)
